If we tell you that exercising for 4 minutes is as effective as a 45 minutes session, would you believe it? It is now possible thanks to the Tabata training method. The Tabata method aligns with the HIIT, high-intensity interval training, with more impressive results in less time. This article will explain everything about the Tabata routine at the cardio level to redefine your abs.
The Tabata method is prevalent among people, particularly those who want to build their abs. It would allow you to have more results in just 4 minutes of effort than in an hour of moderate cardio.
Let's discuss how Tabata helps you lose fat and build muscle quickly!
What is the Tabata Method?
It is called Tabata after the name of its inventor, Izumi Tabata. He tested this method on top speed skating athletes from his country, Japan. First, the goal was to define whether HIIT generated more results than longer moderate-intensity training. Professor Izumi Tabata inspired many institutes and researchers who have been busy carrying out similar studies, as the study proved the effectiveness of this type of training.
The Tabata method consists of intense efforts and courses interspersed with short recovery phases (identical to HIIT). This workout burns many more calories than a traditional cardio workout.
Concretely: perform 20 seconds of an exercise at maximum intensity, then rest for 10 seconds. Do it eight times. In total, the effort, therefore, lasts 4 minutes.
What is the Secret of Tabata to Build Muscle Quickly?
Just like HIIT or CrossFit and, more generally, bodybuilding, the results are due to the intensity of the effort. Therefore, a short solid effort means a great power (or force) developed because, indeed, you cannot create the same strength over a long time.
For example, in weight training, the more repetitions you do, the lower your loads. Conversely, the less you do, the heavier you put.
Since the fraction of effort is short (about 20 seconds) in Tabata, you will be able to produce a high level of power. Be careful, though, because this will require a great capacity for recovery and resistance to the effort.
Let's discuss some tips before starting the Tabata method and how to progress quickly with it.
Some Tips Before Starting the Tabata Method
Before you dive headlong into the Tabata method for your sessions, let's remember some basic principles to avoid injury or overtraining.
- Warming up is essential.
- Also, be sure to eat properly at the meal before your workout. The Tabata method requires that you be in good shape and ready to exceed your limits during the effort.
- Finally, remember to give yourself enough rest between sessions. Recovery is essential in achieving your goals and will allow you to approach your next sessions in the best possible conditions.
Is the Tabata an Effective Solution?
Many studies have validated the effectiveness of Tabata at the cardio level. For this purpose, the method was created, offering superior cardiovascular results for a shorter training time. On the other hand, various studies also positively impact body composition with lower fat mass, increased muscle mass, and metabolism.
Moreover, Tabata offers even better results (like any training program associated with a good diet). However, this is not a miracle method, and your level will significantly affect your results.
Indeed, for beginners in bodybuilding and intermediates, the results will be speedy and visible because your body progresses efficiently in the face of the slightest repeated and intense stimulation.
On the contrary, for advanced athletes accustomed to high-intensity training, this format will give little or no results because of the accumulation of fatigue which will significantly reduce the intensity of the exercises.
The Advantages of Tabata
If we had to summarize the positive points of Tabata, we could essentially retain the following:
- Number of calories burned higher than the classic sessions
- Reduction in weight and fat mass
- Gain in strength and muscle mass
- Better use of fat than a less intense session
- Effective improvement of the cardio-respiratory system
- It is compatible with all types of exercises
Five Examples of Sessions to Follow the Tabata Method
On the internet, there are thousands of Tabata sessions. It's all about goals and adaptation!
In any case, here are the five sessions that you can follow at home, with their precise explanations.
Circuit 1: Targeted abs and bodyweight sheathing
Four exercises to alternate in Tabata format, to be done twice: Mountain climber + Seated rotations + tuck up + pelvic lifts
Circuit 2: Targeted pectorals and abs at bodyweight
Two exercises to alternate in Tabata format, to do four times: Jump push-ups + oblique crunch
Circuit 3: Targeted thighs and buttocks at full body weight
Two exercises to alternate in Tabata format, to do four times: Jump squats + walk lunges in a low position
Circuit 4 Full body at bodyweight
Four exercises to alternate in Tabata format, to be done twice: Pull-ups + push-ups + V up + handstand push up
Circuit 5 Full body with a load
Four exercises to alternate in Tabata format, to be done twice: Deadlift + bench press with dumbbells + standing shoulder with dumbbells + biceps with dumbbells.
Our Final Thoughts!
Now you know how effective can be the Tabata method if done correctly. To summarize, the Tabata method is particularly very practical when:
- You are short of time (i.e., you have less than 20 minutes to train)
- You are on vacation, or you have no equipment
- You want to give a cardio note to your sessions with a Tabata as a finisher (at the end of the session)
- You want to improve your physical condition
- You seek to challenge yourself
- You want to build up your cardio and muscle quickly